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Monday 10/23/17

Congratulations go out to Hilary Woods for her stellar Tactical Strength Performance on Saturday morning!! PR City!

Muscle-Up Time – LAST week to get your gymnastic skills on. Join Amelia, Wednesday night at 7pm for bar & ring muscle-ups. If you are fairly comfortable with strict pull-ups and ring dips, this workshop is for you. While you may or may not get your first muscle-up, we promise you’ll learn the progressions to get there.

Dynamic Athletic Movement
Hip Mobility

4 Sets
5 Pull-ups
10 Push-ups
15 Squats


Levels 2-4
Barbell Complex – 5 Rounds

1 Rep of each movement, 7 times through Unbroken
Alternate each round with a partner (2-3 people per bar)
L 3/4 – Add weight each round if possible.

Snatch Pull
Hang Power Snatch
Overhead Squat
Back Squat
Behind the Neck Power Jerk

L 4 – 95/65 Add 10# each round if possible.
L 3 – 75/55 Add 5# each round if possible.
L 2 – 75/55 (no lighter options allowed – do the KB complex instead)

The complex is intended to be performed unbroken, that is, touch-and-go without resting the bar on the floor until all 35 reps have been completed. The only acceptable resting position is holding the bar overhead or the shoulders.

Level 0/1

20 Minutes E2MOM
Kettlebell Complex
5 Swings
5 Clean and Push Press
5 Front Squats
5 Swings

Double bells if possible. If using one bell, do all movements on one side before switching.